Spinning: Stationary Cycling for Fitness

Maybe you want to ride a bicycle but don’t have anywhere to ride. An alternative is to take a spinning class. Spinning is the popular exercise class that uses a stationary bicycle to burn the fat and build muscle.

Spinning took off in a big way a several years ago. It took bike riding to an all new level. Even if you didn’t own a bike, you could get the benefit of bike riding along with the excitement of an exercise class to keep you from being bored with it.

In a spinning class, riders use stationary cycles to complete a 45 minute to an hour routine. You can do the same thing on a recumbent bike or a stationary bike on the gym floor can’t you? Not exactly. This class uses different techniques to pump up the heart rate and the fun which you won’t get on the gym floor.

Spinning is a fitness class to make cycling work to build a leaner body and stronger heart and lungs. The cycle used is more like a road bike in the frame. The seats are adjustable so you can find the right distance for you between the seat and the bike pedals. The pedals are equipped with bike clips to keep your feet from slipping and causing you to bang your ankles or Achilles heel.

Some studios use a simulated road trip to engage riders. It’s like you are actually biking up hills and around steep turns. The setup here would be for the instructor to be in front of the riders going the same way so that they can watch her and the screen.

Other spinning classes use the same setup as in an aerobics class. The instructor is out in front facing you. The music is used to keep the beat and maintain focus.

How is spinning beneficial? The instructor doesn’t just let you ride leisurely through the hour but will have you tighten the tension on the bike for uphill riding and standing squats. As a kid it was nothing to stand up on the pedals and tackle the big hill. It’s a bit harder now but a spinning class builds strong leg muscles with standing squats and intervals involving sprinting on and off the seat.

One advantage of spinning class is that you can work the arms while pedaling. Using the arms in a workout increases the heart rate even more for fat burning. And, you don’t have to watch out for traffic.

If you cycle for fun but want to take it to another level, sign up for a spinning class. Your lower body will thank you.

Related Posts

No related posts were found: Enjoy Your Life: Change Your Point of View.

A quick overview of the different Residential Solar System Types, you will need to spend some time in research.  Think about your power usage, your lifestyle, your reliance, all these factors will help you decide what the best system for you would be.

Grid Intertied Electricity System

Let’s start with the simplest system which is grid intertied solar electricity system. The grid that they are referring to is the power grid that your home sits on. Each city has constructed a power grid so that the power company can supply electricity to your home. If you are on a grid, then you are paying for electricity as soon as you open an account and switch on the lights.

With the grid intertied system, any solar electricity that you create from your residential solar system is funneled directly into your home electrical network. Electricity created in the solar panel array is then passed through a DC disconnect panel. This device interrupts the electricity flow from the array.

Next, an inverter changes the DC current of solar electricity into AC current for your home outlets. The inverter is connected into your breaker box. When you use solar electricity, you may even see your meter run backwards as you defray the cost of your electricity bills. Inform your power company and employ a skilled electrician to do the rewiring work.

Grid Intertied Electricity System with Battery Backup

The difference between this system and the first is that you can store excess electricity for a rainy day, literally. When the sun is shining bright and strong like during the summer months, you can use a grid intertied electricity system that is equipped with a battery.

Solar electricity still flows from the PV array to the rest of your system, but is sent to a battery dump. A charge control panel regulates the flow of electricity. Electricity then flows to the inverter and the rest of the system just like the grid intertied system. Only the excess is kept in the battery.

Off-Grid Solar Electrical System

This system works well for people who are not attached to a grid. They live too far away from cities and towns to be included. The solar electrical system is their only source of electricity.

This system flows much like the grid intertied system with battery backup. A battery stores energy for days when the sun isn’t strong. You still need electricity on those days. From the breaker panel, the energy goes directly into your outlets and not to a meter since you are not on a grid. You’ll also see a backup generator with these systems.

Each residential solar system differs in cost. The price goes up with more components. Choose a system that meets your needs to save as much money as you can on electricity for you home.

Related Posts

No related posts were found: The Benefits of Tantra by Suzie.

How do you get better at an exercise? For one, you consistently perform it. On the other hand, you can increase your performance with weight training. This is important for competitive cyclists and also for fitness buffs who want to use cycling for getting into shape.

Fitness experts and doctors recommend weight training for all adults regardless of age. Weight training builds muscle which increases your body’s fat burning potential. Weight trainers experience the benefits even while they sleep. Your bones are also strengthened by weight bearing exercises which is good news for older adults especially women who suffer from osteoporosis.

Weight training exercises for cyclists

When you do any form of exercise whether weight training or cycling, a warm up and a cool down along with a stretch is really important. The warm up gets the muscles in the mood for exercise and makes the muscles more susceptible to stretching. The cool down lowers your heart rate to normal and allows you to get a good stretch out of your muscles to avoid major soreness later.

If you have recently taking up bicycling you’ll notice that your legs do the majority of the work. You feel the burn in your calves, quadriceps and hamstrings. As you build muscle endurance, the burning goes away because the muscle works more efficiently and doesn’t build up lactic acid as quickly. Training those muscles through work with weight machines and free weights will help you out.

1. Squats – this is the quintessential exercise for the lower body. Squats work the abdominal area, the butt, the quadriceps, hamstrings and the gastroc (calf muscle). Use free weights on your shoulders or a barbell. Focus on your lower body as you lower slowly and push back up to starting position through your heels.
2. Calf raises – you can stand on an aerobic step with or without weights in your hand. With your heels off the step, rise up as high as you can onto your toes. Hold and return to start position. Positioning the heels off of the step keeps the tension in the muscle throughout the movement.
3. Leg lifts – this exercise works the quadriceps muscle. Your quads do a lot of work when pushing up a hill on your bicycle. Use a leg extension machine to perform this exercise properly. A lower weight with higher repetitions increases endurance.
4. Hanging leg lifts – the target here is your upper and lower abs. they work to raise your legs as you pedal. Without being on the floor, the focus is on your midsection to do the work of lifting your legs to perform the exercise. Use a hanging frame at the gym or even the monkey bars at the neighborhood park. If it is too hard to lift your legs straight out, start with lifting your knees into your chest while squeezing your abdominal muscles.

Want a smoother ride on your bike? Take up weight training to prepare your legs for a vigorous bike ride.

Related Posts

No related posts were found: Effective Gardens Maintenance Can Save Time.

Natural weight loss is a really simple concept…

The concept that underpins weight loss or indeed weight gain is a very simple one.

Every human being at every stage of their life needs to take in a certain amount of energy in order to get through the day. This energy comes from the nutrition that we take in, in the form of the food we eat or the liquids we drink, and is generally measured in terms of calories.

While every individual is different, you need a certain amount of food energy calories every day to satisfy your own personal energy requirements. These requirements will vary according to the amount of physical work you do, how much exercise you take, the speed at which your body burns the energy you are taking on board (your metabolic rate) and your general lifestyle.

However, at the end of the day, if you take on board the right amount of calories every day, your weight will stay stable and you will in general remain healthy.

If you take in too much energy, you will put weight on, but if you take in too little, you will see the opposite effect and lose weight.

It really is as straightforward as this.  You will see diet plans that recommend that you must cut down on your carbohydrates in order to lose weight, with other diet ‘experts’ on the opposite side of the fence who swear that the only way to lose weight is to reduce the amount of fats in your diet.

However, no matter what type of food you are eating for energy (which includes both carbohydrates and fats), you are going to keep getting fatter as long as you are taking in more energy than you burning. Thus, you will only lose weight if you are taking in less energy than you need. That really is it. That is how you lose weight naturally – you ingest less energy than you need every day, and the fat will gradually fall off.

That being said, you still need to find the kinds of food and the amount of food that works for you specifically!  if you are truly interested in making changes, it is a process, a journey to create a healthier body.

Don’t just take my advice though…. learn more, talk to a nutritionist and/or a doctor, educate yourself not just on the “newest” thing out there, but what your body is looking for!

Related Posts

No related posts were found: A Portable Chicken Coop – 3 Reasons Why You Should Choose a Portable Coop.

If there’s one thing we like it is gadgets. Gadgets make our lives easier to manage. When you bike ride, gadgets are both necessary and fun. Here are some must-have gadgets for the bike rider.

Where are you going to ride your bike? Maybe you can ride through the trails for hours on end seeing the land. Your accessories will differ slightly from someone who rides for 45 minutes through the neighborhood or goes to the park for a leisurely ride with the family.

1. Bike rack. If you want to explore different locations, you’ll need some way to get your bike there besides riding it. Your bike rack needs to be able to carry more than one bike especially if you ride with family. For competitors, you can bring a spare bike for practice or in case of problems. What you are looking for is one that secures the bikes without too much wiggling of the wheels or handlebars. If you choose a rack that sits on top of your car remember the increased height when going under overpasses or through tunnels.
2. Bike computer. Some might argue how helpful this is but if you like to track your progress it is a useful tool. These computers track mileage, trip time, clock time and speed to name a few. You can go simple or fancy depending on the stats you want to measure.
3. Water bottle clip. Many bikes come standard with this but if not, add one. Just as with any other form of exercise you need to stay hydrated. If you were ever in an accident, water will come in handy.
4. Bike pedal clips. Bike clips keep you your foot from slipping when you ride. For a casual rider, the clips may frighten them because it increases your reaction time when trying to stop. You have to slide your foot out of the clip before touching down. During a long ride, the clips can give tired feet a rest.
5. Bike panniers. This is the bag for your bike to carry necessary items. On a long rigorous ride or a family ride, this bag can be stocked with a first aid kit, took kit, snacks, a jacket and your cell phone. Wearing a purse or other bag prone to shifting can unbalance you and cause an accident. Using this accessory frees you up to move easily and also gives you a place to store things you want to carry with you.

Want to trick out your bike?   This really is just the start of what you can add.  Top of my list this year for my mountain bike is going to be the Bike Rack.  I use my bike to commute  to and from work, the additional room in on the rack will be for my lunch

Related Posts

No related posts were found: What is Anger Management?.

You know how to ride a bike but do you know how to diagnose a problem with one? Be sure that your bike is well tuned before you set off on your day of fun or exercise. It can prevent problems later.

Before you leave the store with your new bike, purchase a tool kit. Many bike shop owners will suggest this but you need to know so you can be prepared if they do not. Regular maintenance checks will keep your bike operating in perfect condition for years to come. It starts with purchasing a sturdy reputable bike but ends with you doing your part before and after each bike ride.

Some bikes require more maintenance than others. A mountain bike stands to have more potential for maintenance needs than a bike that you ride for recreation through the neighborhood. Still, making a quick check of your bike parts can’t hurt even for an occasional rider.

What to Check on Your Bike

What do you check on your car? Unless you have a Flintstone car from the Stone Age, you’ll need to maintain the brakes. On a bike, the brake pads connect with the metal frame of the wheel when you push the brake levers on the handlebars. It doesn’t let you stop on a dime, but good brake pads slow you down so you can put your feet down and stop. Brake pads that connect with the tire ruin the pads and the rubber on the tire not to mention the fact that you could be in for one nasty accident because you have the potential then to actually stop on a dime.

Don’t forget to check your wheels. Tire pressure is important especially if you carry extra weight like books or a child. Improperly inflated tires can lead to traffic accidents. Don’t forget the tread. A worn tire needs to be replaced immediately.

Check your seat. Make sure it is tightened and at the right height for your ride. A pair of wrenches can be sued to quickly tighten a wobbly seat.

Avoid a thick layer of grime on your bike chain. Chains that have trouble gripping the gears can slip and leave you in a pickle. Prop the back wheel up on a stand and spin it as you change gears to be sure there is no problem here. Clean your bike chain after every ride.

Don’t neglect the bike frame. If it is rusty there is a chance of a weak spot forming there. One way to avoid problems with the frame is to keep your bike indoors when not in use or covered with a tarp if you house it outside.

You wouldn’t ride around in an unsafe car would you? Take care of your bike just the same so protect you and others when you are bike riding.

Related Posts

No related posts were found: Benefits of Boxing Training for Fitness.

The last week of this challenge. How did you do?

I sure had some sore days, but overall I feel like my abs are much stronger.   I hope that you keep abs as part of your focus going forward.  Don’t forget to watch what you eat and get your cardio in.

This weeks exercise is the Plank.

Step 1 - Lie on your stomach.

Step 2 – Raise your body as if doing a pushup except rest your bodyweight on your elbows.

Your body should be in a straight line from your shoulders to your ankles with your weight resting on your toes and elbow. Keep your midsection braced and tight.
Hold this position for 10-20 seconds when beginning. Gradually try to build to 60 seconds.

This is a lot harder then you might think!

Plank

Thanks for joining us for this challenge, we will have another great challenge coming in a couple weeks, be sure to check back.

Week 1 – The Frog Crunch
Week 2 – The Bicycle
Week 3 – The Vertical Crunch

Related Posts

No related posts were found: Tantra: A Transformational Practice for Couples by Diana Daffner.

When you ride a bike you want to be safe. I often find myself out later in the evening, in the fall and spring this means that it can be quite dark when you are heading home.   I have additional flashing lights mounted on the front and back of my bike to make sure that vehicles can see me.  I also try to ride on quieter streets, just a little added safety.

Bicycle riders are a part of the traffic stream since more people ride bikes as a form of transportation. Here are seven ways to stay safe when you set out on your ride.

1. Check out your bike. When you roll your bike out of the garage or wherever you have it stored, take a quick look at your bike. Are the brake pads making contact with the rim and not the rubber of the wheel? Are the gears moving easily? Is any part of the frame rusty or bent? Any problem with your bike can make you a danger on the road to yourself and others.
2. Attach reflectors to your bike. Many bike accidents occur at dusk or at night because riders are not easily visible to car drivers. With reflectors, a car’s headlights can spot them and keep you from being the next casualty. Place them on the front and back wheels attached to the spokes and on the front and back of the frame.
3. Wear a helmet. This point can’t be stressed enough. Broken bones can be fixed but a broken brain is another matter entirely. Head injuries are nearly always fatal when talking about bike and motorcycle accidents. All bike riders need a properly fitting helmet to protect their head.
4. Wear light colored clothing or a reflective vest. What if you happen to encounter issues and need to repair your bike? Even car drivers are hard to see at night when changing a flat tire. Lighter colors reflect light and are easier to see. It keeps you out of danger when riding at night.
5. Follow the same traffic laws as cars. At one point, bike riders were riding against the flow of traffic. People were afraid of being hit from behind so they wanted to see what was coming at them. The problem with that is turning around corners or riding on roads without a paved shoulder can cause the rider to swerve into traffic and become a part of a head-on collision with a car. Bike riders are supposed to ride with traffic and to ride in the lane enough to prevent cars from trying to ride next to them.
6. Use hand signals. Even if you are in a turning lane, it is helpful to use bike hand signals to let car drivers know your intentions. A left turn is signaled by holding your left arm straight out. A right turn is signaled with your left arm bent upwards at a ninety degree angle. To let drivers know that you are stopping, bend your left arm downwards at a ninety degree angle.
7. Carry a tool kit with you. Many bikes come with basic tool kits. You might need to add a few things but your tool kit needs to contain items to get you going again to reach an area where you can get help. Become familiar with the tools and how to use them before your first ride.

Remember to be safe when you set out on your bike ride. You want to have an enjoyable time away from danger.

Related Posts

No related posts were found: Caring For A New Tattoo.

Who knew that there were so many choices for bicycles? When you were a kid, you got the shiny pink one with streamers or the blue one with racing stripes. Both had training wheels and a mom attached to keep you from falling. For today’s discerning cyclist, there are several types of bikes to choose from to suit your needs.

A bike is more than two wheels, a seat and handlebars. All bicycles are not equal as you will soon discover. Before purchasing a bike, decide what type of bike you are most comfortable handling.

I have been riding mountain bikes for several years… now is the time to move up to a road bike, I am so excited and looking forward to the experience!

Mountain Bikes

These are the rugged bicycles riders use to jump small boulders and navigate their way through wooded areas. Mountain biking is not for the faint of heart and can be dangerous if you are on the wrong bicycle. A mountain bike has wider wheels than a standard bike. Those wheels have deep tread to prevent slipping on all sorts of terrain from grass to loose gravel to wet pavement.

One thing that you will notice is that mountain bikes have the straight handlebars that you once saw only on those grandma bikes with the wide seats. The straight handlebars allow for better control on strange terrain.

Road Bikes

Remember those bicycle riders in spandex trying to balance skinny wheels on the white line at the edge of the paved road? They are riding road bikes. These are bikes chosen for competition by sports riders. The name of the game is aerodynamics. The wheels are thinner for speed and maneuverability.

It probably looked like there was no seat on that road bicycle. The seats are narrow to avoid slipping as you ride. The frame of a road bicycle is lightweight either aluminum, titanium (expensive), or another alloy for further speed advantages.

Hybrid Bikes

For most of us who are not thrill-seekers or inclined to ride competitively, this bike is for us. As a hybrid, it is a cross between a road bike and a mountain bike. The wheels are not as wide as a mountain bike but wider than a road bike so it could support more weight on them. The handlebars will usually be straight since it puts less pressure on your back which is good news for novice riders who really want to stick with cycling and commuters.

Cruising Bikes

You’ll see cruising bikes on the beach, in tropical locations as rental bikes to tool around the city streets and for older riders. The seats are wider for comfort over a long ride. These bikes have heavier frames for security on the street and are not great for maneuvering in tight places. It is the type of bicycle for a leisurely ride when you want something to do but not for regular riding every day.

Determine what bike is right for your needs before heading out to the store.

Related Posts

No related posts were found: Water Gardens.

I freely admit that I have a bunch of fluorescent bulbs in my apartment. You just can’t compete with the energy savings, but at what cost to the environment?

Compact Fluorescents (CFL’s)— the squiggly, coiled bulbs that generate light by heating gases in a glass tube — are generally considered to use more than 50 percent less energy and to last several times longer than incandescent bulbs.

There are many studies and articles that tote the advantages of using the fluorescent bulbs:

• they do reduce the overall emissions
• they do save energy
• they do last much longer
• they contain minuscule amounts of mercury

Did you know that?

Well just containing mercury is not so bad right, we still use thermometers which have mercury.  How bad can it really be?

Have you thought about what happens when you drop a fluorescent bulb?  If you have, did you follow the EPA guidelines to clean it up?

Do you even KNOW the guidelines?

A summary of the EPA guidelines:  You can find the full guidelines here

1. Air out the room for a quarter of an hour. Wear gloves.
2. Double-bag the refuse.
3. Use duct tape to lift the residue from a carpet.
4. Don’t use a vacuum cleaner, as that will only spread the problem.
5. The next time you vacuum the area, immediately dispose of the vacuum bag.

You can find a more detailed cleanup list at http://www.wikihow.com/Clean-up-Broken-Compact-Fluorescent-Light-Bulbs

Used and Broken bulbs should be correctly disposed of at a proper facility.  Do you know where your local facility is?

Some States even have laws against disposing of the bulbs into the local garbage collect, you should check the law in your area.

The web site Project Porch Light has a list of facilities and stores in North America. You can review them here

The chances of one light bulb in your house that is broken becoming a problem is really very slim, take the proper precautions, the savings alone are with the little trouble that you need to go through if you break a bulb.

The problem is really about the fact that, we bought more than 300 million CFLs last year.

Are we just trading one problem for another, when uninformed people just throw out their bulbs and then end up in the landfills.

I firmly believe that many people, get very impassioned with an idea, they they forget to look at the bigger, longer term vision of the earth.   Is saving energy with THIS particular product the best way? what other options are there?

Are we informed…. or are we blindly following along?

Educate yourself, know what the consequences of your decisions are and if you decide to continue using the fluorescent bulbs, know your responsibilities for how to handle them and dispose of them properly.

Yep, I have fluorescent bulbs, I know how to clean up a broken bulb and I know where my local Home Depot or Rona is.

This is the choice I have made for now.   But I am looking for even better, safer, cleaner ways to light up my house… are you?

Related Posts

No related posts were found: Popular Tattoo Designs.